Pelvic Floor Physical Therapy

Optimize postpartum recovery and age well

Sierra Rehrer, DPT

Hi, I’m Sierra. I am a wife, mom of two, and physical therapist, specializing in pelvic health physical therapy with training in low pressure fitness for optimal postpartum recovery.

This site is to share information and insight on various women’s health related topics including, pelvic floor rehab, abdominal health, low pressure fitness, pregnancy, postpartum recovery, and navigating menopause gracefull.

More About Sierra

WHAT IS PELVIC FLOOR PHYSICAL THERAPY

As a physical therapist, I am a movement specialist. My goal is to determine what physical change or changes can be made to restore symptom-free movement and help my clients get back to what they love to do. An in-depth physical therapy assessment involves both a visual assessment of movement and also manual assessment of the joints, muscles, and nerves involved in a particular movement or activity, as well as, a thorough intake of all medical history. With my additional training in pelvic and abdominal health physical therapy, I am able to assess and treat an element of internal medical health as well, which encompasses a more holistic approach, including diet and nutrition, internal medical history, mental and emotional health, and gynecological history.

Conditions Treated

URGE + OVERACTIVE BLADDER

PELVIC ORGAN PROLAPSE

INCONTINENCE + PELVIC FLOOR MUSCLE DYSFUNCTION

Pelvic Pain + Sexual dysfunction

Pregnancy + Postpartum Core Recovery

Neurogenic Bladder + Bladder Dysfunction

Constipation

Hormonal Health

Check out the blog for more information on each topic

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arise.ptandwellness

Doctor of Physical Therapy • Pelvic & Abdominal health specialist • Low Pressure Fitness • Spinal Electrical Stimulation for Pediatric Spina Bifida

These seed cycling date balls are now a go-to. Mad

These seed cycling date balls are now a go-to. Made with great ingredients and only dates and honey for sweetness, these are a great snack or desert which help get in those hormone balancing seeds! Ingredients:
-cocoa powder
-almond flour
-honey
-dates
-ground seeds (pumpkin and flax or sesame and sunflower)

A big shout out to @simply_.jules for sharing this recipe with me. Make sure to follow her for some other great ways to simplify your life and live free, joyful, and well.

#seedcycling #hormonebalance #hormonehealth #healthysnack #healthydesert

Here are my biggest tips for getting the most out

Here are my biggest tips for getting the most out of your low pressure fitness workouts:

1. Be mindful of posture:
-Align your ears over your shoulders.
and your shoulders over your hips
-Have a neutral pelvis

2. Breathe into your ribcage
-Belly breathing relaxes the pelvic floor
-Latero-costal breathing reflexively
engages the pelvic floor and deep
core

3. Create and maintain space
-Create space between the head and
the shoulders and the rib cage and
the pelvis and try to maintain this
space throughout your low pressure
fitness flow
#lowpressurefitness #hypopressives #postpartumfitness #pelvicfloorphysicaltherapy #corestrength #lpfusa #breathwork #postpartumrecovery #pelvicfloor #breathing #posture #workoutsmarter #workout #momworkout

“💧 Say goodbye to bladder discomfort! 💪 if

“💧 Say goodbye to bladder discomfort! 💪 if you feel like you go to the bathroom too frequently or you have strong uncontrollable urge, combining Low Pressure Fitness and abdominal massage can be a big relief. 🌿 Restore balance, reduce pressure, and find relief—because a happy bladder means a happier you! ✨ #BladderRelief #PelvicHealth #LowPressureFitness #AbdominalMassage #SelfCareJourney #lowpressurefitness #hypopressives #hypopressivestraining #lpf #lpfusa #lpflovers #bladderhealth #healthybladder #urge #urinaryfrequency #incontinence #agingwell #bladder

I ran out of my all-purpose cleaner on this rainy

I ran out of my all-purpose cleaner on this rainy day and realized that I had ingredients to make another one myself! This recipe only uses 3 ingredients:

1. Distilled Water
2. Pure Castile Soap
3. Lavender Essential Oil (or your choice for natural fragrance)

Discovering the secret to a healthier home with this simple, three-ingredient cleaner! 🌿✨ Perfect for all your cleaning needs. #EcoFriendly #DIYCleaner #HealthyHome #nontoxic #hormonalhealth #hormone balance #healthylife #DIY #simpleandclean

Try adding some ground seeds and whole seeds to yo

Try adding some ground seeds and whole seeds to your morning yogurt. It gives some great texture and adds some great hormone balancing nutrients right away to start your day.
#HealthyBreakfast #YogurtLovers #NutritionBoost #MorningRoutine #SeedPower #BalancedDiet #Superfoods #WellnessJourney #seedcycling #hormonebalance #estrogenbalance #agewell #agingwell #guthealth #probiotics #seeds #womenshealth

This is my "tried and true" favorite exercise for

This is my "tried and true" favorite exercise for neck pain. Robert McKenzie had a big impact in the physical therapy world with his treatment for low back pain and neck pain. In this video, you will see an exercise I do very regularly. The idea of this exercise is that you are using repetitive motion to restore proper alignment of the cervical spine, closing down the facet joint, and hoping to relieve any nerve compression that could be causing your pain. Since we are busy moms, driving our kids, breastfeeding babies, and multitasking on our phones all day long, neck pain can be very common.

In most of these tasks, we end up in a forward head posture. This exercise is designed to bring the neck back into proper alignment and help to relieve neck pain! Keep in mind, you may need to do this exercise multiple times, and it may not be too comfortable while doing it, but it is typically a "hurts so good" feeling.

Try this exercise by the McKenzie Method, and please reach out if you have any questions!

Or comment below if you have tried the McKenzie method for low back pain or cervical pain or have other exercises that help your neck pain. #NeckPainRelief #WellnessJourney #McKenziemethod #relieveneckpain #physicaltherapy #posture #retraction #nervepain #discinjury #self-treatment

New low pressure fitness flow up on my YouTube cha

New low pressure fitness flow up on my YouTube channel! https://youtu.be/kxHUmKImQdA?si=MFkq_2qDUZ6jR63M#lowpressurefitness #hypopressives #postpartumfitness #corestrength #pelvicfloorphysicaltherapy #postpartumrecovery #prolapse #pelvicfloor #lpfusa #prolapseexercise #breathe #breathwork

This is part 2 of The Hypopressive Breathing Basic

This is part 2 of The Hypopressive Breathing Basics video series. In this video I will demonstrate hypopressive breathing with the abdominal vacuum. If you have never done low pressure fitness before this is a great place to start. This type of breathing is the basics of a low pressure fitness flow and a great type of breathing for anytime you are upright. Hypopressive breathing helps to lift and center the intra-abdominal organs, reflexively engage the pelvic floor and deep core muscles, and can heal a prolapse and diastasis. #lowpressurefitness #hypopressives #postpartumfitness #corestrength #pelvicfloorphysicaltherapy #postpartumrecovery #prolapse #lpfusa #prolapse #prolapseexercise #diastasisrecti #diastasis #breathwork #posture #breathe

Hypopressive breathing basics This is part one of

Hypopressive breathing basics

This is part one of a two part video series for an introduction to hypopressive breathing. In this video, I will explain what hypopressive breathing is, and how it is designed to optimize postpartum recovery and overal wellness. Hypopressive breathing is designed to reduce pressure in the intra-abdominal cavity, improve function of the diaphragm, optimize position of the intra-abdominal organs, and reflexively strengthen the deep core and pelvic floor muscles. Hypopressive breathing also improves blood and lymph flow, posture, reduces prolapse, and helps to close a diastasis. Anytime you are upright (sitting or standing), this is the best type of breathing. Watch this two part series to learn the basics of hypopressive breathing and start now!

#hypopressivebreathing, #lowpressurefitness #breathwork #postpartum #postpartumrecovery #prolapse #diastasis #pelvicfloor #corestrength #breathing #breathe #health #wellbeing #mindfullness #womenshealth #pelvicfloorphysicaltherapy

Hormone balancing salad Try this easy, delicious

Hormone balancing salad
Try this easy, delicious salad that has many ingredients for balancing hormones.
Brussel sprouts and other cruciferous vegetables can help balance hormones by:
-Regulating estrogen production
-Optimizing liver function
-Adding fiber which helps to balance estrogen
-They are also high in antioxidants which contributes to overall health

This seed mixture from Costco has some pumpkin seeds and sesame seeds which are hormone balancing. I also top the salad with some ground seeds (either pumpkin and flax or sesame and sunflower- depending on where I'm at in my cycle).

And I substitute the dressing with a homemade dressing of Apple Cider Vinegar, olive oil, and a little salt. (This is because most packaged dressings have sugar, gluten, and unhealthy oils in them). Apple cider vinegar can also help to regulate insulin levels, which is helpful in hormone balance as well.

#HealthyEating #NourishYourBody #HormoneHealth #SaladRecipes #NutritiousMeals #WholeFoods #CleanEating #AntiInflammatoryDiet #GutHealth #PlantBasedDiet #hormonebalancing #balancehormonesnaturally #healthyfood #easymeal #easyhealthymeal #antioxidants #applecidervinegar #healthyoils #seedcycling #seedsforhormones

PELVIC PAIN My biggest tips to start healing chron

PELVIC PAIN
My biggest tips to start healing chronic pelvic pain:
Breathwork
Pelvic Floor Muscle Awareness
Relaxation Techniques (I offer a free PDF at https://ariseptandwellness.com/resources/#pain-stretches)
Pelvic Pain Stretches
Pelvic Floor Muscle Trigger Point Release
Reduced Prolonged Sitting

Hypopressive breathing is designed to lift the intra-abdominal organs and relieve pressure on the pelvic floor muscles. This type of breathing also promotes blood flow to the perinium and optimizes function of the pelvic floor muscles.

If you struggle with chronic pelvic pain, read this post and reach out for any questions. I also offer free beginner low pressure fitness flows on my youtube channel at https://www.youtube.com/@Sierra_Rehrer.

#pelvicpain #pelvicpainstretches #hypopressive #breathwork #lowpressurefitness #healpelvicpain #relaxationtechniques #pelvicfloordowntraining #reducepain #painwithtampon #painwithsex #sexualdysfunction #pelvicfloortightness #healnow #pelvicpainstretches #pelvicfloorfunction #pelvicfloorrelaxation #pelvicfloorphysicaltherapy

Do you have a diastasis? According to research, 32

Do you have a diastasis? According to research, 32% of women still have a diastasis at 12 months postpartum and this is a big contributor to pelvic floor and core dysfunction.

In this video, I demonstrate how to check for diastasis and share how hypopressive breathing helped me heal mine. Discover the power of low pressure fitness and learn how to engage your core effectively. Let’s close that gap and optimize your core function!

This is how you check for a diastasis:
You take 2 fingers and place them vertically in the midline of your stomach just above the belly button. Now, raise your head to see if there is a gab between both sides of the rectus abdominis muscle. You can measure the gap by how many fingers width the gap is. You can repeat this just below the belly button as well. Sometimes there is a difference in width in different parts of the abdomen.

I was amazed upon checking that my 2 finger diastasis has been totally healed since I started doing Low Pressure Fitness. If you are interested in trying low pressure fitness for your postpartum recovery, please reach out, or check out my youtube channel for free low pressure flows.
#DiastasisRecti #CoreStrength #LowPressureFitness #WellnessJourney #postpartumrecovery #healdiastasis #corefunction #restorecore #pelvicfloorfunction #postpartumexercise #postpartum #coredysfunction #pelvicfloordysfunction #incontinence #prolapse #weakness #coreweakness #checkfordiastasis

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